Paula’s Kitchen Sink Soup with Dumplings (And Carb Free Lo-Cal Version)

This is a great cold and damp day meal. Our son, Ben, works outside in all seasons at a very large nursery, landscape and hardscape company. Today it never broke 55 degrees and it was cold and rainy much of the day. Knowing this I tried to come up with something rib sticking but quick and easy to make, so I threw together this dish.

For those of you, who like me, are constantly looking for healthy, no carb, lo cal meals, this isn’t quite there, though it’s based on that concept and could easily work for you as well. Today’s version is full of flavor, veggies, noodles and dumplings. I did write up the lo-cal version at the end of this post for you as well. Serves 4 as a meal, 8 as an appetizer.

INGREDIENTS:

  • 1 Tsp. butter
  • 1/4 onion, diced
  • 1 clove garlic, minced
  • 4 C Low-sodium chicken broth
  • 1 C Cream of Chicken or Cream of mushroom soup
  • 1 Carrot, peeled and sliced thin
  • 1 C frozen peas
  • 1 C frozen cut green beans
  • 1 to 2 C fresh spinach
  • 1 to 2 C Napa or regular cabbage, sliced thin
  • 1 Zucchini, washed, cut in half lengthwise, and sliced thin
  • 1 C cooked spaghetti, cut into 1″-ish, pieces
  • 3 C cooked chicken – I had a roaster chicken I took the skin off and shredded
  • 1 can of Pillsbury Biscuits or Pizza Dough (Biscuits are better, but I didn’t have any)

DIRECTIONS:

  • Melt the butter in a large pot and add the onion and garlic, cooking until it is translucent but not browned.
  • Add the Chicken Broth, Cream of Mushroom Soup and all the veggies and chicken. Simmer covered for about 20 minutes to cook the veggies and meld all the flavors together.

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  • Add the spaghetti and cook another couple of minutes.
  • Open the biscuits or pizza dough. Flatten the biscuits with the palm of your hand, and using a knife or pizza cutter, cut into 1/2″ wide strips. For the pizza dough, roll it out and using a pizza cutter, cut it into four long strips, then 1/2″ wide strips. I used about 1/2 package of pizza dough.

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  • Drop the strips, one at a time, into the simmering soup, and stir with a wooden spoon. Cover and simmer for 15 to 20 minutes, stirring occasionally so the dumplings don’t stick.
  • Serve piping hot and enjoy.

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So, why the Kitchen Sink Soup? I had left over chicken, noodles, an open onion, open cabbage, etc.

DIRECTIONS FOR LO-CAL, CARB FREE VERSION:

Now, if you want it carb free and lower calorie, but still rich and filling, omit the butter, spray the pot with PAM and use the onion, garlic, chicken broth,  and veggies of your choice. You could add broccoli, kale, even a handful of frozen corn, in addition to the ones we’ve already mentioned. Corn would add sweetness to the dish. It also adds calories, so 1/4 to 1/2 C is plenty. Instead of the cream of chicken soup, throw in a can of diced tomatoes. Omit the chicken, spaghetti and dumplings. Sprinkle with a teaspoon or two of grated romano pecorino cheese if you’d like. If this sounds familiar, it’s a variation of Weight Watcher’s Zero Point Soup. You can also use veggie or beef broth or Swanson’s Thai Chicken Broth which is spicy. You can add left over chicken or beef or throw in a couple of shrimp as well to turn the soup into a meal though the veggie soup by itself is rich, flavorful and filling.

You can freeze this in individual cup portions. It makes a great lunch, or if you’re really hungry, a next to no calorie snack. You can even eat a cup of the veggie soup before you sit down at your meal. You’ll wind up with an additional portion of veggies and eat less as you fill up on the soup first.

ENJOY!

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